Many of us find ourselves stuck in similar thoughts for long periods in real life. Such monotonous thinking is reflected in social media. Here, some may be giving statuses of depression; some may be sharing only sad events and others are constantly criticizing others.
Keeping people’s minds informed is very important now. Especially after the Corona Epidemic, this problem is appearing more and more. In fact, many changes have come in life during this pandemic. The mind struggles to cope with this change. As a result, a dark cloud accumulates in mind. If we do not overcome the black cloud at this time, a terrible storm will arise. And fighting that mental storm will be very difficult.
In fact, it was once thought that stress, anxiety or depression only resided in the minds of adults. But the reality is quite different. In fact, the problem can appear even at a very young age. There are many examples of even children suffering from depression. So people of all ages should be careful with this disease.
According to experts, every person must be careful in this situation. In that case, we must know why the problem of anxiety and depression is increasing now. Only then will it be easy to identify the problem quickly?
How do you know you are suffering from anxiety?
When anxiety always appears, negative thinking consumes the head. Also does not like to work. Also there are various mental and physical changes, such as-
1. Body aches
2. Chest pain The heart may seem to be racing too fast
3. Tiredness consumes the whole day and does not sleep properly.
4. Headache, blurred vision and tremors may occur
5. The pressure may be high
6. Muscles become stiff
7. Having weak immunity, digestive system issues are seen at a major rate.
Dear readers, think and find your thoughts in the following:
1. I always imagine something bad will happen to me or I will lose something precious.
2. I remember life’s hardships and traumas.
3. I am always thinking about the future, trying to influence the outcome of a certain situation.
4. I need reassurance or acceptance from some people to be happy.
5. When things don’t go my way, I get angry and blame others.
If the above negative thoughts become a habit, then these thoughts hinder our confidence and efficiency.
Ways to deal with negative thoughts
1. Write in the diary
The first step to not drowning in negative thoughts is to become aware of the negative thoughts that are running through our brains throughout the day. If we are aware, we can analyze them logically or factually. I will be able to change them. All we need to do is write down those thoughts in a diary to increase awareness. Once we put our negative thoughts down in the diary, our next task is to challenge the thoughts and change them in a realistic context.
2. Challenge negative thoughts
Now, by asking these questions, we will find the positive side of the mind by challenging the negative thoughts.
1. What is my advantage in this situation?
2. What can I do differently for better results in this situation next time?
3. What can I learn from this?
4. How can a good friend of mine help me in this situation?
5. Will this matter in 5 years? Even 5 weeks?
6. Am I overstating it or taking it personally?
7. What do I lose by engaging in negative thinking?
8. What benefits can I get from engaging in positive thinking?
3. Focus on the positive aspects
1. The most effective way to overcome negativity is to replace it with positive things. We need to remember good deeds, including good memories, successes or achievements, and skills.
2. Another way to find positivity is to tell someone I trust about my positives and write them down in a diary so that I can see them cheer me up when I’m feeling down.
4. Avoid comparisons
Avoid comparing yourself with others. We usually don’t find much good in ourselves when we compare or evaluate ourselves with others. To reduce negative thinking, we need to reduce our attitude of comparison and try to look at all situations objectively.
5. See criticism as someone else’s perspective or opinion
Another reason negative thinking becomes a problem is when we take the criticism of others personally or overestimate it. We often cannot separate our own identities/abilities from the views or opinions of others. We should avoid being too critical of ourselves.
6. Practising gratitude and self-love
We should show gratitude by recognizing the little goodies, the little positives, and the good things going on around us. When we wake up, we should open our eyes and thank God for the new day. Write down the contributions of others in daily life, ‘I love the people I work with’. Try to appreciate every positive thing in people around you.
7. Exercise can reduce anxiety. In that case, at least 30 minutes of exercise a day is a must. In this case, normal walking can also be done.
8. Can do Mindfulness (Mindfulness) or Pranayama (Pranayama).
9. Avoid must, should – these words to get out of thinking errors.
10. Be your own friend. If you can’t say such bad things to or about your friend, then become your friend and stop yourself from such negative thoughts.
Turani also advises, “Find out where such self-criticism comes from. Also examine past experiences to see if they are affecting you now.
A normal way is that if any of the Symptoms are present such as palpitations, chest pain, etc then very first you should get in touch with a Psychologist or a Psychiatrist. It would help to lead a better Well-being of life.
